My 2012 Running Rules

I can't believe this year is ending. For me, it has been a year full of amazing accomplishments and substantial learning experiences. What has 2012 taught me about running? Well, considering it all, I have learned quite a bit. I've learned about setting goals, achieving PR's, injury and recovery, and returning to the joy of the run. By no means am I a professional. I just run. But, I've worked up a few of my best tips to help you get started, or continue, or re-start your running hobby.

Rule #1. Educate, educate, educate. 
Read all you can. There are so many opinions, so many options, and so much to learn. Don't go out there cold turkey. And don't just read one option or opinion and think that is the one for you. I can't stress this enough. My favorite sources are Runner's World Magazine and ChiRunning. I highly suggest them both.

Rule #2. Determine your goals.
If you just want to run, then run. Don't look too deep into it. If you want to improve, i.e. run further or run faster or both, then defer to Rule #1. Journal your experience on paper or in a blog. The more you record, the more you'll remember and the more you'll be able to look back and make corrections.

Rule #3. Take it slow.
You can't expect miracles overnight. Improvement comes with time and effort. If you want to get better, you have to work at it.

Rule #4. Find your gear.
Don't ask the question "What sneakers do you recommend?" Instead, go to a specialty running store and get fitted. The service is free and invaluable. Find the pair that works for you. Not the pair that works for your running pal.

Rule #5. Learn how to pat yourself on the back.
You will learn quickly that you are your biggest fan, and you are your biggest critic. Every day that you get out there and run is a good day. Every run is a good run. Every attempt is to be applauded. Every experience is a learned one.

Rule #6. Find comradeship in running.
This can be anyone, whether you know them personally or not. If you like to run with friends, find friends to run with. If you prefer to run alone, follow blogs of fellow runners. It's like having virtual running buddies whom you can relate to without having to connect with, if you prefer not to.

Rule #7. Don't underestimate yourself.
You are capable of so many things. You have the right to be proud of everything you attempt and accomplish. But, don't be afraid to push yourself. If it isn't your thing, then pull back. At least give it the ol' college try.

Rule #8. Remember why you are out there.
Is is because you love the run? Is it to challenge yourself? Is it to get away? Is it to get out of the house? Is it to lose weight? Is it to get healthy? Whatever the reason, remember it. Then figure out what your second reason is. Because if the first isn't working for you one day, pulling out the second can help you to get out the door.

Rule #9. Don't sweat the small stuff.
No matter how slow you go, you are still lapping everyone on the couch.

Rule #10. Just run.
The rest will follow.

Happy New Year to everyone. May 2013 take you down the roads less traveled!

I am not a wimp!

The temperature for Tuesday's Polar Dash should be just about sub-zero.

I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp! I am not a wimp!

I wonder if I have convinced myself yet.

The Ol' Goat Wrench

I was looking forward to my Thursday run this week. I planned to take it outdoors no matter what the temperature, but I needed to get it done by 2:00 pm as it seemed that would be the time the snow would start to fall.

It never fails...the ol' monkey wrench. This time, I'd have to call it a "goat" wrench. Our goat Lola decided to go into labor yesterday and when we awoke this morning with no signs of any mini goat, we realized that a vet check had to be done. It ends up that Lola was way too young to become impregnated. As much as we adore our goat lady, she from whom we purchase our goats, we were cursing her this morning. The circumstances were grave. And the vet was quite certain we had already lost the kid. The trick was going to be saving Lola.

My girls sauntered off despondent and utterly crushed as the news was delivered and decided they'd rather not stay for the surgery. I stuck it out, turning my head at certain times when I wasn't quite sure my morning grapefruit would stay down. It wasn't so much the "yuck" factor, but the anxiety deep within that was making me quite nauseous.

But lo and behold, despite the emergency c-section, she delivered an unconscious, little, wet blob that somehow, by some miracle, we managed to revive. Yes, my morning was totally goat-i-fied. But truly, I wouldn't have wanted it any other way.

The first few hours weren't easy. We had to stay and watch them both. The morning was beyond my reach now, and I was still hoping to get that run in. The girls seemed to have control of the situation. All I needed were some nipples...goat nipples. My husband bought calf nipples this morning, and clearly, these would not do. I researched them and found them at a nearby farm store. I was hoping to get the hubster to do the fetching so I could do my running, but when I found the poor man, he was napping hard as a result of severe lack of sleep the past two nights. So, I made the journey myself.

As I headed up the drive, the snow started to fall. It was light. And I hoped it would stay that way until I got home.

I was determined to get this run in if it killed me. And it likely would have if I had waited a minute more. I situated the girls with the goat bottle, and got dressed at the same time. Two layers below the waist, three above as I usually do when the temperature is below 20°. Heading out the door was treacherous because the new layer of light snow made the ice extra slippy. Once I was passed the driveway, and the dirt road, the main road looked promising.

As soon as I stepped foot on the pavement, my iPhone died. Poo. I had no music, no gadgets, no Runmeter, and I didn't even get to put my new Road Noise vest to the test. I was disappointed to say the least. But to tell you the truth, it was a rather lovely run. The snow was falling lightly and all I could hear was the sounds of the outdoors. If it weren't so late, it would have been a perfect run. I'm pretty sure I turned around at about the 2.5 mile mark, and when I did, the traffic started to pick up, the visibility was dropping rapidly and it was  getting dark. I remembered that I had no phone with which to call home, so I had to just keep moving. If I had to venture a guess, I'd say I did 5 miles in about 45 minutes or so. In my book, that qualifies as a productive run. And I felt SO much better afterwards since I had not run since Sunday.

As of this hour, her name is Noelle. But I expect that to change. And this is the reason why I ran in the snow. A pretty good reason, nonetheless.

Testing the run in the frozen north

Sooooooo, today I opted for the outdoor run. After church this morning, I asked my husband to take a drive around the block so I could check out the roads. And I'm glad I did because they were pretty darn clear. The question now was WHEN to run. At that time it was 10:30am and just 11°. I was thinking of waiting until early afternoon. The high was expected to be 19° and I've run in that temperature before. I just had to pray that there would be no wind later today.

The husband walked the dogs soon thereafter and gave me the threatening ultimatum phone call.

"You better go now. The sun is out and there is no wind. This is your best bet."

I was elbow deep in Chocolate Bourbon Pecan Pie. It wasn't going to happen.

As it was, I'm glad it didn't because by the time I DID make it out, around 2pm or so, the temperature had risen to a balmy 17°. Let's do this!

Two layers below the waist, three above, plus a hat, a hood, balaclava, gloves, and a neon cover shirt for visibility, and we are off.

I FB'd my sister first, because she wanted to test the output from Runmeter. Then I made my way.

My fingers suffered immediately. I had to pull them out of the fingers of the glove and ball them up inside the glove. But after a mile or two, it settled out. It was gorgeous! I actually thought for a brief moment that I OVERDRESSED. But, upon the turn around, I realized I did not. It was damn cold. There was just the slightest of breezes out of the northeast, and when it is 17°, a slight breeze is like death. Going home was hard. And slow. But I finished the run, despite it all. I had no plans to do speed work or anything, just get the 10k in so I got the feeling of how the Polar Dash might go. After today, I'm thinking there won't be any PR's next Tuesday. I think I'll just be lucky to finish at around 50 minutes. And that is OK.

Here are the chilly details.

Friday Weigh In

There is nothing quite like a stomach virus to jump start the weight loss program. It is almost an unfair advantage that you paid dearly for. I still feel like crap, pretty much.

Still and all, I managed a 90-minute treadmill walk this morning, and the hubby and I did P90X Legs and Back. I'll find out how hard I worked tomorrow afternoon sometime.

I was hoping to run outdoors tomorrow. It is still a possibility, depending on the temperature. I'm in no hurry, so I could wait it out until the temperature is somewhat respectable. Or, I may wait until Sunday.

I gotta run!

I gotta run, or else I'm just a complete jackass.

Today, I probably should have rested after the ol' stomach virus, but I ran anyway. It was a treadmill run, because the snow that wasn't predicted continued to fall this morning...but I digress.

I read in my Oxygen Magazine about a running workout designed to increase your PR. It's called the 30-20-10 workout. What you do is jog for 30 seconds, then run at race pace for 20 seconds, then sprint for 10 seconds. You then repeat that 5 times...jog for two minutes, and do the sequence again...twice.

OK, looks easy enough.

But maybe too easy? I don't know why I do the things that I do. I continuously challenge myself. It could be good, or it could be bad...I don't know. But after I did that workout, I repeated it...but upped the speed so I finished faster than how I started. Kinda like a negative split. Let me tell you that the final 5 minute sequence kicked my butt. Now, it could be because I'm recovering from that illness, or it could be that it actually kicked my butt.

So, here is how the workout looked:

Elevation through entire workout 1.5%
Round 1
Warm-up walk 5 minutes at 4.0 mph
Jog 30 seconds at 7.0 mph
Run 20 seconds at 8.0 mph
Sprint 10 seconds at 9.0 mph
Repeat 5 times then

Jog 2 minutes at 6.8 mph
Repeat the entire sequence except I added a minute to my recovery jog
Repeat the entire sequence AGAIN except I made my recovery jog 5 minutes so that when I started round 2, I'd be starting at 30 minutes.

Round 2
Jog 30 seconds at 7.5 mph
Run 20 seconds at 8.5 mph
Sprint 10 seconds at 9.5 mph
Repeat 5 times then

Jog 2 minutes at 7.0 mph
Repeat the entire sequence except I added a minute to my recovery jog
Repeat the entire sequence AGAIN except I made my recovery jog 6.8 mph and 10 minutes so that when I finished round 2, I'd be ending at 60 minutes.

This was brutal. Completely refreshing but brutal. The milage turned out to be 7.33 with the cool down walk that the treadmill makes you do.

(I might also add that it meant having my eye on the controls for most of the run. This actually made it seem faster, but meant I couldn't concentrate on Chocolate Week on the Cooking Channel. This was rather disappointing.)

I immediately followed this up with a cool down stretch, a leg drain, and 1 scoop P90X Recovery Drink, 1 scoop Banana protein powder, 1 scoop Emerge Tart Wild Cherry, some rice milk and water and ice. Let me tell you, I'm glad I did. Right now, however, I'm ready for bed.

Tomorrow is P90X Legs and Back and I plan to do it with the hubster. A break from the run, and hopefully a chance to get outside on Saturday. I need to run a bit in the cold to get ready for New Year's Day and the Polar Dash. Hoping for clear roads this weekend after today's snow.

Me and my iRun mug

Hate those Monkey Wrenches

There is nothing quite like the ol' stomach virus to throw a monkey wrench into any best laid plans. The week was looking great for some outdoor runs, which isn't always possible in Minnesota. But noooooooooo. It wasn't gonna happen for me.

I got hit sometime Monday afternoon, and this is the first hour I feel somewhat human. Catching up on life is bad enough (i.e. you think someone could have emptied the dishwasher yesterday). But having to forgo the workout is pure hell. Especially with the time of year, and knowing that EVERY WORKOUT COUNTS! I managed a walk on the treadmill this morning, despite my instincts telling me not to do anything. But I took it slow, and watched out for any signs of discomfort. Not being able to eat yesterday did not help matters in the least.

Today, recovery consists of rehydrating and eating a few small tidbits here and there. Too much food at once makes me all yucky again. (((((((sigh))))))))

I guess tomorrow's run will hinge on how I feel. I may have to delay a long run until Saturday. At this rate, between the holiday baking I'm hoping to accomplish, I'll be logging miles whenever I can.

On a more positive note, they will have pacers at the Polar Dash on New Year's Day! I'm excited, because if the weather holds out, it could be a good PR opportunity for me since I run better in the colder weather.

Hoping for a better tomorrow.

Have to share...

Mind Games...worth the share! Thanks, Petite Pacer!

Weigh In Day

I'm giddy. Positively giddy!

Everything I did this week must have clicked because as soon as Sunday, I started feeling lighter. It's funny that you can see a pound or two. I just had a feeling I was going to have a good weigh in experience this week.

What did I do differently? Well, P90X started up again. That resistance exercise when combined with a good running program really is a great metabolism booster. I have learned in all my years of so-so exercising that it is the combination of the two that brings results. You can just expect to run, or just lift weights. It has to be a smart combination of both. My husband and I don't follow a strict P90X regimen because he is a bit older than I and he has more physical restrictions for some of the workouts. So, I've learned to work around him, and design my own system, that in the past year, has worked very well.

I also did a few other different things this week. I laid off the alcohol. That doesn't mean I had none, it just means I had just one drink instead of two or three on Friday night, and I didn't have my Wednesday night semi-date night glass of wine. I also doubled my fluid intake this week mainly through hot green tea, and I laid off the after dinner chocolate. My meals were all salad and vegetable based with just a spoonful of protein and my breakfasts were carb loaded.

My running/walking stayed about the same. Although, the temperatures are colder, and I find that my calorie burn is higher when it is colder out.

I think I have hit upon something this week. For now on it is all about defining and refining and finding the prefect prescription to staying right where I am!

Also, I need a pedicure.

The 10-miles from hell...

I'm not quite sure what the heck hit me today. It was crazy because I was very excited to run in the sunshine and newly melted road side. When my husband told me it was beautifully mild, that is what I expected it to be. But when I stepped outside to retrieve my sunglasses from my car, I was in for a bit of a shock. Obviously it was NOT 32° like he had told me. When I reentered the house to check the temperature, it was really 27°. Somehow the temperature had dropped 5 degrees beween 7am and 9am. And just one layer would not do.

Since I was already suited up, I slipped on a pair of wide legged Nike pants over my compression pants rather than undressing and putting on my base layer. 

Here are my Shibas trying to figure out what the heck I am doing and why I taste so good.

This could have been the problem with the run. My legs felt like lead through the entire thing. I kept running along thinking I'll loosen up at mile 2...okay, mile 3...maybe mile 4? Well, I've loosened up at mile 5 before, I'll just keep going. Before I knew it I was at mile 8 and just dyin'. There was no way this lead feeling was going away. Then I began to ask myself what I did differently today that I don't normally do on a long run day.

One thing was the compression pant fiasco. Maybe they were just too tight to have on under the other pants. Or maybe it was the steel cut oats I had for breakfast. That was new. I usually have Cream of Wheat. Was this too heavy? Gosh, did I even drink anything this morning? I don't remember...and I don't think I did. So I stopped to sip some water. I felt instantly better, but not better enough to make any significant change in how my legs felt. 

This run was a goner before it began. Honestly, I was surprised I eeked out a sub 8:30min/mile pace. Someone above was giving me a break. This is how I felt when I finally made it to my driveway, thoroughly exhausted.

Back in the house post run and post coffee. Good thing I have a great sense of humor.

Now this is an interval run!

Inside again today. I usually don't run on Wednesday since it is a P90X muscle day, but today I decided to revisit the 45-minute Walk/Run Interval program on my treadmill. Normally, I'd do a 90-minute walk before P90X, but I had an idea...

I don't really like doing speed work. Not because I don't like to run fast, but because I don't like to slow down. I'd rather just do a fast 4-mile run, than to alternate between fast and slow. But I do know that intervals are very important and are the key to becoming a faster runner.

Today, I took the 45-minute Walk/Run Interval program and broke it down into smaller pieces. Although the program itself is a preset, and has allotted maxes and mins, while the program is in gear, you can change the settings.

This is the way I remember it. It starts with a 2:30 minute warm up at whatever speed you program for the "walk" ( I put in 4.2 mph) with a 1% incline for a minute, then a 3.0% incline for the remainder. Then you start a 5 minute walk at the same speed but at a level of that which you set the program. Since I set the program for level 8, it means that first 5-minute walk is at a 8.0% incline. After that, it sets you up for a 5-minute run. The program will only allow that run to be 7 mph at the most. So, once I was there, I ran 7.0 for the first minute, and manually upped it 0.5 mph every minute thereafter.

Then the program brings you back down to a walk for 5 minutes at a 2.5% incline, then another walk at a 4% incline. Then you do the 5-minute run again. It repeats one more time, ending on the lower incline walk.

So, here are how my intervals played out:
2:30 Warm up at 1-3%
5-minute walk at 8%
1-minute run at 7.0mph and 1.5%
1-minute run at 7.5mph and 1.5%
1-minute run at 8.0mph and 1.5%
1-minute run at 8.5mph and 1.5%
1-minute run at 9.0mph and 1.5%
5-minute walk at 4%
5-minute walk at 8%

1-minute run at 7.0mph and 1.5%
1-minute run at 7.5mph and 1.5%
1-minute run at 8.0mph and 1.5%
1-minute run at 8.5mph and 1.5%
1-minute run at 9.0mph and 1.5%
5-minute walk at 4%
5-minute walk at 8%

1-minute run at 7.0mph and 1.5%
1-minute run at 7.5mph and 1.5%
1-minute run at 8.0mph and 1.5%
1-minute run at 8.5mph and 1.5%
1-minute run at 9.0mph and 1.5%
5-minute walk at 4%
Cool Down

I ended up covering 4.17 miles. And a 9 mph run translates to a 6:40 min/mile pace. I had no trouble running any of those paces for 1-minute at a time, yet when the program was finished, I felt like I had really accomplished something despite the fact I had only covered 4 miles. So, now I get it. This will be a fun program to play with on those days that I'm stuck inside this winter.

P90X Shoulders and Arms followed the treadmill, so it was an active day. Tomorrow is my long run day, typically. There are some roads out here looking pretty clear and if the weather holds, I may try to do something outdoors.

A Change of Scenery

Ok, so I ran inside today. Yes, inside...on the treadmill. And to be perfectly honest, it wasn't that bad! Granted, my husband has our workout room decked out with a desktop computer and a fully functional television with DVD player and satellite receiver. It makes the miles fly by. It is also a hell of a lot warmer than running in 10° weather, which I don't think I've ever attempted. My step-daughter, who has returned to her love of the run, e-mailed me yesterday morning to ask me what is the coldest weather I'd run in. I think I have recorded such at 15° last winter, but that was in full sunshine and no wind. Any colder than that would be too dangerous for any person at any age, I believe.

So, I treaded it. I decided to wear a thicker soled sneaker, which was probably a good idea. And although I started with a 45-minute pre-set walk/run interval program, it only lasted 45-minutes. Not good enough! So, I added a 3-mile jog program on top of that.

To be honest, the last time I actually "ran" on a treadmill, I wasn't as experienced of a runner as I am now. When I got to the 5-minute run part of the 45-minute pre-set walk/run interval program, I don't think I made it through the entire 5 minutes! So today, was quite pleasant to say the least. I set my run speed at 7.0 mph, and my walk speed at 4.2 mph. When that program finished and I moved on to the 3-mile jog, I started at 7.0 mph and moved up to 7.5 mph. I was able to do some internet shopping during the walk phase of the 45-minute pre-set walk/run interval program, and managed to watch Danny Dreyer's Chi Running video during the run part. All this while my wonderful cleaning ladies let loose on the story above me!

I told my husband later that I actually burned more calories per hour on the treadmill than I did outside! He found that hard to believe, unless of course I was at more than a 0% incline. For the most part, it was set between 1 and 2%, but during the walking phase, I was between 4 and 8%. Perhaps that made all the difference. So, for a 7 mile walk/run, I ended up burning 985 calories! That is OK by me. I also was able to practice some Chi, believe it or not...and a few times I bumped right into the display of the treadmill. Clearly, I was doing it correctly.

It is supposed to warm up to near 30° by the end of the week, so hopefully I can get back out there. We'll see what the weather brings.

Our Treadmill Setup

Computer Keyboard

Feature Presentation

All rest and no run...

Yeah, you can fill in the rest. I have to admit that rest days make me cranky. I know that I need a day of rest. I know it! But why does my conscious not accept that?

The past week I pushed the gamut. I ran just about everyday when I made the decision after the Belle Plaine Half Marathon that I would go to 3-4 days a week and essentially alternate with P90X. So how did I fall off the wagon?

I'm not quite sure. It could be all the new literature I'm reading. Or perhaps because the weather was so grand and I didn't have any resistance training on the calendar. I did do two sessions of Les Mills Pump just because I don't like starting a new round of P90X cold. Am I addicted to exercise and running? Or have I sufficiently deluded my brain into believing I need it everyday? Maybe I have successfully altered my own DNA.

I have to admit, I need the rest. My calves are a bit achy. My shoulders are tight. My chest feels like I stayed too long in the beer cooler at Frank's Busy Bee. And I have a dreadful case of post-nasal drip. Still, rest makes me cranky.

I need to remind myself on rest day that I truly have earned it. I deserve it. I require it. If it were a doctor's prescription, I'd heed it, right?

Next rest day, I vow to do nothing. And I mean nothing. If I do nothing, then it truly is a rest day, right? Perhaps then my guilt won't be so deep, and I can enjoy my rest day instead of dreading it.

Run Nekid?

After my run today, and my cool down stretch, I got on the scale just for the hell of it. I was fully clothed in the wet, sweaty clothes I just ran in. Two layers top and bottom. I weighed 119.2 lbs. Then I stripped and weighed myself again. 116.6. Wow! 2+ pounds of clothes! That's gotta slow a person down, eh?

It's all in the lean.

This morning I had the opportunity to attend a ChiRunning/Walking workshop. It was up north, dontchya know, in the Twin Cities. The one to the right if you are approaching from the south. Therefore, with the snowfall from the evening previous, the hubster suggested I give myself an hour...which I did. And I got there 20 minutes early. No worries! I'll just sit in my warm car and Facebook on my iPhone.

It was rather brisk this morning, and I was informed we'd be doing a 2-ish mile run. So, I dressed in my UnderArmour Base II with an outer pair of leggings and long sleeved lined top, plus my Gap reflective wind-breaker. Not to mention a hat and gloves.

There were about a dozen attendees. All different ages, all different experiences, all different stories. Even though I didn't speak to many of them on a one to one level, it is always nice to gather with a small group of folks who share your interests. This was no different.

The speaker at the workshop is a Chi-Running certified instructor. Just observing the build on this man tells you immediately that he is a runner...lean. Very cool. And he can carry on a conversation while running. Super cool. We did some warm up exercises, some of which I don't remember seeing in the book. And Chris filled us in on some little facts about the art of Chi. Most of it I already knew from reading the book, but there are always a few tips to be learned here and there.

The run was dicey because of the newly fallen snow, and since we were already behind schedule, was cut short. But that was OK, because I did get to chew his ear a little about my personal concerns as a runner and I got some nifty advice. The biggest thing is that I need to go back to the metronome. I really enjoyed this training earlier this year, but I put it on the back burner and I'm not sure why. The theory behind ChiRunning is that your cadence really never changes. You run at around 180 BPM (beats per minute) no matter how fast or slow you are going. The difference occurs in the lean, and therefore the stride. The further you lean forward during the run, the longer your stride becomes and the faster you will travel. The more upright you stand, the shorter your stride becomes and the slower you travel. This, among other form checks, can help you to improve your run.

There is a great Chi-Running video on You-Tube that shows the marriages between cadence and speed. It is really quite interesting.

I purchased the Chi-Running book out of desperation to try and determine why I was so injury ridden this season. Clearly, I was doing something different this year as compared to last. And it took this book to pinpoint it. I was running straight up and down...like a bobber in the water. Therefore, my foot was striking ahead of my knee, allowing my heel to hit the ground first. This puts undue stress on your shins, calves, ankles, knees...you name it! Once I learned to hit with my foot directly below my knee, it all changed. And you can't do this unless you lean.

I also have an upper body issue. My shoulders and neck get tense during and after runs. I find that near the end of a long run, I'm looking down. This puts stress on the neck and shoulders, and breaks up the breathing pattern. Clearly, you can't get enough oxygen if your head is bent forward, or if your chin is too high up. Instead of looking with your head, you have to learn to look with your eyes. Keep your head where it is and move your eyes! Seems simple, right? Well, it is, actually.

An exercise that Chris suggested we do is to find a mile long shallow decline. Run it practicing the lean and your form checks, and see how fast you can move. We have the perfect hill for this on one of my regular routes. So today I tried it. When I finished the mile, the little voice in my ear said my pace at that 5.5 mile mark was 7:15. I wasn't even winded! Sweet!

He also suggested we run in some fresh snow to determine our foot strike. I recorded some foot prints after I was done running today. I'm not sure what I'm looking at, but it appears to be fairly uniform. I think I may see a little toe push, too. I will work on correcting this. But I don't see any glaring heel strike.

I would have liked to have had more time with Chris one on one. I'm looking forward to more workshops, but in the meantime, I picked up enough bits and pieces to get me through some winter training.  I also would have like to have practiced more today. But I know my limits, and had to call it after almost 7 miles. That, on top of the two I jogged this morning made for a great workout day. Good thing, because it will be tough to get on the road for a while.

Last long run of 2012...maybe.

Winter arrives tomorrow. At least according to all the weather models, it does. In my former life I was a meteorologist, and this is one of the skills you kind of learn for a lifetime...like riding a bike. As much as I didn't think I should have run today, I decided it was probably my last chance to go long in the foreseeable future. So I went for it.

The initial run I mapped out for myself was 17.7 miles. The thermometer said 41° when I stepped out the door, but that wind was pretty brutal and insisted on making that "feel like" temperature just a wee bit colder. The sun was shining though, which was a plus. But it decidedly made me take a different route. Plus, I wanted to stay closer to home in case I changed my mind. Still, I ran a new route, which I will likely not repeat, since one of the roads was a bit dicey, with no decent shoulder to escape to. 

Today, I did come prepared with 20 oz of liquid, and 2 GU Gel packs. My thought was to take half a gel pack every 3 miles, plus a few sips of fluid. It worked out quite well, and now I know how I'll refuel for that marathon I haven't committed to yet. I do have to add "nose blowing" to that list. So for this run today, I slowed down to a walk every three miles to ingest half a gel pack, take a few swigs of an electrolyte replacement fluid, and blow my nose...in that order. I was off a bit at mile 9, and I skipped mile 12, because I figured I was pretty close to home at that point. I should have taken the last dose, though. I think it would have helped me finish strong.

Cardiovascularly, I have no issues. But at mile 11, it is amazing how my legs start to get super tight. Perhaps running longer distances will help alleviate this issue. It may even be the colder temperatures causing it. I'm not quite sure if it is physical, psychological, or just normal. Maybe someone who does long distances on a regular basis can chime in. But it is for sure an issue I am facing regularly. Then I'm afraid to push my pace because I don't want to pull something. I certainly couldn't imagine running another 13 miles at the pace I just ran the first 13 miles because of the tight leg muscles. Hmmmm. So much more to learn!

I did try some new gear today. I got this cute shirt/jacket by Brooks from Sierra Trading Post. It was on clearance and I had a coupon code to get it at 30% off. It was the ponytail hole in the hood that sold me. Plus, I liked the pink color. Today seemed like a good test day because of the temperature, but I'm glad I wore a long sleeved base layer underneath. It would not have been warm enough otherwise.

I'm not sure it was because there was a hole for the ponytail, or the way the jacket is made, but the hood stayed up the whole run! This is a plus, because it was pretty windy today, and I hate losing my hood in the wind. Plus, it kept my neck warm without having to double up on the balaclava and the hat.

The first half of the run, as usual, was nothing. I was feeling so good at mile 6, I just decided to keep going. But once I hit the wind, I started to rethink what the hell I was doing. The last half was just brutal. Somehow, though, I have escaped the mentality of "I cannot do this". It has turned into "Let's get this the hell over with." For certain, that is how I finish these runs.

Since the snow will start flying tomorrow, I'm glad I got this run in. My next real challenge with be the Polar Dash on January 1st. I'm praying for a somewhat moderate weather day...and am now very happy I only signed up for the 10k. They'll be plenty of time to train for that marathon that I haven't even signed up for when March rolls around.

The Assessment Run...take 2.

Apparently, I still can't get it right.

I finished my assessment run for the MiCoach program. Then I did as they said and shut the program down. I started RunMeter and went on running for another 6 miles or so.

When I got home and checked MiCoach, it said that I did my run incorrectly. Here is my message.
miCoach could not update your pace zones because your pace data did not show a steadily increasing pattern.
OK, then.

Despite the fact that it worked yesterday, I was supposed to end the workout after the assessment run, and I didn't. But this is the message I got yesterday.

Excellent! miCoach updated your pace zones. Your Top of Green is 06:46 min/mi and your Top of Red is 04:04 min/mi.

I'll give it one more try, but not this week. It'll have to wait. I'll do it at the park. Maybe it had something to do with the hills around here.

I wasn't even supposed to run today. Thursday is usually my long run day, and I just may be to burnt out to do it. I ran three days in a row this week, because I could, I guess. P90X wasn't standing in the way. And I've had this tummy bug. So it probably wasn't smart to run as much as I did.

Oh well. What is done is done. I'm still feeling good...just tired and a little achy. I have been able to test out some energy chews and gels, so that was worth it. I'm learning that the gels are a bit easier on my tummy than the chews. And timing with them is everything. 5-10 minutes before a run is perfect. I have not yet tried to take them at mile 3 like I wanted to this week. I just got lost in my runs, as always.

I did find this, however, on Amazon.

It makes running in the cold that much more bearable. I put it on my cheeks, lips, chin and around my nose. Not only does it keep them from chapping, but it actually adds a layer of insulation, keeping my face just a tad bit warmer than if I hadn't put it on! I'm liking that!

Weather: 27°, sunny, brisk east wind.
Clothing: Under Armour Base II thermal top and bottom, compression pant, mock neck lined long sleeve top, neon tank for visibility, totally tubular balaclava.

I can't follow directions.

I did my MiCoach assessment run today, and as usual, I didn't follow directions. I wanted to run longer than 12 minutes and as soon as I heard my coach say that the workout will continue until I hit "stop", I just assumed I could continue. But when I got home and logged in to MiCoach, it said I should have stopped and then restarted. Doh! I guess I'll have to do the reassessment again.

But you can see how I did in the first 12 minutes of the workout. And I actually made it into the red zone. I think that is good. I'm not sure how it works, but I'll take it. It looks like I may have hit the 6:00/mile range?!? Oofda. Sprint, girl!

Oh, and by the way, it was cold. So much for the Minnesota Indian Summer of 2012. I think it is over now. This is how I dressed before I stepped out the door.

(Note the new iPhone case! You can buy one here. They are made for boys, too!)
I had to come back in and put a second jacket on and my Totally Tubular Balaclava...and thick gloves.

Weather: 32°, windy and cold.
Clothing: Grey Compression pant, neon green jacket, Gap active jacket, balaclava, lines isotoner gloves.

Snooze or lose.

This morning I awoke in a haze. I hit the snooze button three times which is rare for me. I just didn't want to get out of bed. I have to attribute it to my recent lack of sleep. I'm not sure why this is happening because I have been extra good recently. So I guess I'll have to blame my hormones...or lack thereof.

This morning after successfully sending my kids off to school and starting a load of laundry, I went back to bed. Again, rare for me. But I knew that if I didn't catch up, something bad would catch up with me. I slept until 11am.

When I awoke, I felt like a different person. To be honest, I could have stayed in bed. It has been foggy since Saturday night, and perhaps the lack of sunlight was haunting my sub-conscience. But I fought the urge to remain in place and hopped out of bed, changed into my running garb, and prepared myself for a mile or two. What I hadn't realized that the temperature had climbed into the low 50s while I slept, and a quick step outside to let the dogs in made me rethink my wardrobe. Way too warm for a jacket and long pants...so I changed again into capris and a long sleeved dri-weave. Even that might have been overkill. If it weren't for the cooling west wind, it would have been.

I hadn't eaten since breakfast. And that was just a small grapefruit and a cup of mixed fruit, but I didn't really feel like eating. Instead, I downed a Cliff Mocha Energy Gel and a cup of water. Boy, that was pretty tasty. And just enough to jump start my metabolism. Off I went into the still cloudy, dreary, early afternoon day, and rocked out 7 miles. Kinda nice though because there was NO traffic. I pretty much had the road to myself. I debated doing speed work, but instead just went for the run. There is always tomorrow.

Weather: 50s, cloudy turned sunny. Mild. Light west wind.
Clothing: Black capri's, neon green long sleeved Brooks half zip, sports bra.

She'll do the dash...she'll do the Polar Dash.

Call me crazy. I signed up for a 10K...on New Years Day...in Minnesota.

It really isn't all that crazy. I could have signed up for a half marathon! Now that would have been crazy! But even when I went to go pick up my race packet yesterday, that little voice in the back of my head was saying, "you know, you could run that half marathon."

I had to talk myself out of it.

6 miles will be enough, right?

I did get some cool gear, though. To be quite honest, that is why I signed up for the race in the first place. Plus, they were having a warehouse sale. I brought a jacket with me that I had gotten at the Women Rock Half Marathon this summer hoping I could exchange it for a larger size. And I could! Team Ortho rocks! Thanks so much for helping me out with that and for having such great events!

They also had a great clearance rack. This tee-shirt was calling out to me. Besides, it's neon. And boasts my sentiments exactly.

Today was a rest day. I didn't really rest, rather I purged all the crap outta my house. It sure feels like I got a workout! This week is P90X recovery week before I start the third month of this round. I plan to run, of course. Maybe I'll do some Les Mills, too. I kinda miss the pump!

What's your Tempo?

So...studying the art of running can be completely confusing if not downright hard and certainly time consuming.  I mean, I just want to get out there and run! Dammit, Jim!

"If you want to get faster, you need to do your Fartlek's your intervals and your Tempo runs."

Ok,  I can handle the first two. What the hell is a Tempo run? According to About.com, this is the definition.

Definition: Tempo runs are an excellent way for runners to build speed and strength. They're runs that are done at a steady effort level, usually just a little slower than your 10K race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is critical for running faster. To get started with tempo runs, start your run with 5 to 10 minutes of easy running to warm up, then continue with 15 to 20 minutes of running about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard." You can also use your breathing as your guide. For an easy-paced runs, most runners take three footstrikes while breathing in and two footstrikes while breathing out. For tempo runs, you should be at two footstrikes while breathing in and one footstrike while breathing out. If you're breathing faster than that, your pace is too fast. Even a weekly 15 to 20-minute tempo pace run is enough to get benefits from it, but some more advanced runners will do longer weekly tempo runs of 40 minutes or more.

Today, I wanted to try the Tempo. But, as always, I wanted to go longer than 15-20 minutes of running, so I opted to do close to a 5K. I'm not even sure I did this correctly, but here is what I did.

I warmed up for 1 mile. They say 5-10 minutes, so for me that is a mile. Plus, I wanted to get to a distance past my house where I wasn't going needlessly uphill nor downhill. A mile seemed like the right place to increase my tempo.

My plan was to run a 1 mile warm up, then increase my tempo to a 10k pace but run 3 miles, then back down to a cool down jog for the last mile...which would end up uphill and give me a 5 mile run all together. To do this, according to Runmeter, I'd jog a mile, pick up the pace until I heard 2.5 miles, turn around, while still keeping my 10k pace, then run until I heard 4 miles. Finally, cool down for that final mile. Here are the numbers.

Mile 1 - Average 8:49 /mile Mile 2 - Average 7:18 /mile Mile 3 - Average 7:21 /mile Mile 4 - Average 7:18 /mile Mile 5 - Average 8:46 /mile

It worked out rather well. And I learned a lot from this "tempo" run.

• I learned that I can run pretty darn fast for quite a distance. 
• I learned that I can run through my anaerobic threshold. 
• I learned that if and when I back down (i.e. hill climb, or recovery jog), my recovery is pretty darn fast, and after 1/4-1/2 mile, I can easily up back to my tempo 10k pace again. 
• I also think I determined the key to achieving my New Prague Half Marathon time. I ran tempo without even realizing it...for 13 miles. 

This will be my new Saturday workout because if I have to take the girls to horse lesson, and I run there, it is nice and fairly flat. I can get the miles in without going too far. And I can get the speed up because of the lack of steep hills.  I could get into this.

Weather: A balmy 42°, cloudy and misty.
Clothing: Gap Active Compression Pant, short sleeved Champion C9 top with a long sleeved Gap Active Neon Pink Jacket, Turtle Fur Brain Shroud, and Lucy gloves.